TDEE Calculator
Calculate your Total Daily Energy Expenditure, the total calories you burn each day including activity.
You burn approximately 2,644 calories per day. To lose weight, eat below this number. To gain weight, eat above it.
Why This Calculation Matters
The TDEE Calculator turns a well-known health formula into an instant lookup. It's most useful when you're tracking a number over time or comparing yourself against published reference ranges from bodies like the CDC, NIH, or WHO. Use it as one data point among many, not a diagnosis.
How to Use This Calculator
- Enter your values in the input fields, each one has a label and help text explaining what to type.
- Results appear instantly as you type; there's no "calculate" button to press.
- Change any input to compare scenarios side by side.
All math happens in your browser. Nothing you type is sent to a server, saved, or shared.
Reading Your Result
A single number tells you less than a trend. Track this value over weeks or months rather than obsessing over day-to-day variation. Hydration, sleep, and timing can all shift short-term readings without reflecting any real change.
Total Daily Energy Expenditure
TDEE = BMR × Activity Factor. This is the total number of calories you burn daily and the basis for any nutrition plan.
Activity Multipliers
- Sedentary (desk job, little exercise): BMR × 1.2
- Lightly Active (1-3 days/week): BMR × 1.375
- Moderately Active (3-5 days/week): BMR × 1.55
- Very Active (6-7 days/week): BMR × 1.725
- Extra Active (athlete, physical job): BMR × 1.9
Formula
TDEE = BMR × activity factor. Activity factors: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9. TDEE is the calorie target for weight maintenance.
When to Use This Calculator
- Track personal health metrics over time alongside guidance from your clinician.
- Understand how lifestyle changes may influence a given health number.
- Compare values against recognized reference ranges from CDC, NIH, or WHO.
Limitations & Common Mistakes
- Not a substitute for medical advice. Always consult a qualified clinician for anything that affects your care.
- Population-level formulas don't account for individual medical history, medications, or body composition nuances.
- Reference ranges evolve, use current CDC/NIH/WHO values when accuracy matters.
Frequently Asked Questions
How do I use TDEE for weight loss?
To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories/day leads to about 1 pound of weight loss per week. Don't go below a 1,000 calorie deficit as this can cause muscle loss and nutritional deficiencies.
How accurate is TDEE?
TDEE calculations are estimates with about 10-15% margin of error. Use the result as a starting point and adjust based on actual results over 2-4 weeks. If you're not losing/gaining weight as expected, adjust by 100-200 calories.
Should I use the TDEE Calculator for medical decisions?
No. This tool is educational. For anything affecting your health or treatment, consult a qualified clinician who can factor in your full medical history.
Which reference values does this use?
Where relevant, thresholds match CDC, NIH, or WHO guidance. Sources are linked in the "Sources & Further Reading" section below.
Is this calculator free to use?
Yes. The TDEE Calculator is free, requires no signup, and runs entirely in your browser, your inputs are never sent to a server.
Related Calculators
More Health →BMR Calculator
Calculate your Basal Metabolic Rate, the calories your body burns at complete rest.
Calorie Intake Calculator
Calculate how many calories you should eat daily based on your goals, lose, maintain, or gain weight.
Macro Calculator
Calculate your daily macronutrient targets, protein, carbs, and fat, based on your goals.
Key terms
- Basal Metabolic Rate (BMR)The number of calories your body burns at complete rest to maintain essential functions, breathing, circulation, cell production, and body temperature. The Miff…
- Total Daily Energy Expenditure (TDEE)The total calories you burn in a typical day, including BMR plus energy spent on movement, digestion, and exercise. TDEE = BMR × activity multiplier, where mult…
Related guides
- TDEE: The Only Calorie Number That Actually Drives Weight ChangeBMR tells you the baseline. Calorie intake tells you the input. TDEE is the number that decides whether you lose, maintain, or gain, and it is the one most people miscalculate.
- BMI vs. Body Fat Percentage: Which Number Actually Measures HealthBMI is free and fast. Body fat percentage is more accurate. Waist-to-hip ratio predicts cardiovascular risk better than either. Here is when to use which, and what the CDC and WHO actually recommend.